Old Fart Weight training question

I gots an Old Fart problem...it's called a narrowed foramen in L3...or to simplify,  the hole between the vertebrae where my left sciatic nerve comes out is getting smaller. If I sit on my ass and don't do anything strenuous, it's fine, but what's that noise?  Forget it.

When I hit the weight room and work on upper body, I'm fine. Ditto for doing sit ups.  But the minute I start doing stair steps or leg presses, or jumping against resistance, *pow*, I ache for 5 days. I *really* don't want to do back surgery if I don't ABSOLUTELY have to.   Strangely enough I can emulate the motion of classic WOB with 40-50 pounds, fifteen reps both sides and it doesn't bother me.  Again, upper body stuff is mostly fine...flys, curls triceps extensions, push-ups,  no problem.

If anybody has thoughts about building explosive leg strength and more core strength without compressing the lower spine and causing lower back muscles to cramp up, I LOVE to hear about it. That goes double if any seasoned gentlemen out there have experience dealing with this SOB issue.

"seasoned gentleman" being  geekspeak for  "geezer".

Respectfully,

Alan H
geezer

AlDargie wrote: Can you do front squats, lunges, sled drags? Al

Squats are the WORST.  I have not tried sled drags or lunges....lunges are easy enough to do in the gym, I'll do a light set today and see if they hurt.  I could also try climgbing stadium steps with weight, but I assume that's going to be as bad as moderately  big stair-step-ups.  But who knows?

Yes you need to do some belt squats they call them. I had a herniated disc and couldn't squat or deadlift for a few months. I did a ton of belt squats because I didn't want my legs to shrivel away. They work great and do not put any load on the spine at all. But you have to have a special setup for it. I built a couple of sturdy boxes and made my own belt and loading pin. I do them in my powerrack. Here's a video of my setup.

http://www.youtube.com/watch?v=iiEDIzb2ZIA

When I went back to lifting regular again I found I lost almost nothing on my front squat despite not being able to train it during that time.

HIP SQUATS + 1

I have a You Tube video as well showing contrast training that I can put up OFF the private setting for the online throwers .

PM me if intrested ?